SLOW DOWN your weight training!

Completing your strength training exercises at a slow, controlled pace makes sure the goal muscle is working to the max. Here’s how to know:

Lift the weight for a 2-3 second count, pause, and then lower the weight for a 3-4 second count, pause. Performing your strength exercise at a slower pace means your muscles are under tension for a longer time. You’ll also break momentum, prevent sloppy form and increase the work all of your stabilizing muscles do, not just the muscle targeted in the exercise.

Slow Down Your Weight Training

Get Fit Quick Tip:

Combine moves for function!

Combine traditional strength training exercises to improve function. For example, perform a Squat immediately into a Bicep Curl, following the strength pattern needed to pick something up off the floor and carry. Perform a Squat with Shoulder Press, which mimics the pattern of picking an item up off of the floor and placing on a shelf overhead. Look at the movement patterns you’re required to perform during the day and then train for those patterns in the gym.

*Consult your physician before beginning exercise.

Combo Exercises

Ask any exerciser and just about every single one will tell you there have been days where they wanted to quit. Give it all up. Forget healthy living entirely. However, something or someone inspired them to keep going.

There will be progress. In fact it’s almost a given or guarantee, if you stick with it long enough that is. Many of your body’s systems are trainable. You will become stronger and more efficient with repeated practice. For example, your cardiovascular system, or your heart. Your heart will become stronger when you make it work through exercise. Physical changes from exercise and healthy eating are both externally and internally based. They are based on human biology and physiology, so if you’re not seeing results do an honest inventory. Are you truly following the guidelines on a daily basis? If so, double-check or fine tune your approach. Maybe what you’re doing isn’t right for you or your body. Consult a Fitness Professional to dial in all aspects of your healthy living schedule. Stick with it long enough and you’ll get where you need to be.

Difficult times will pass. Schedules change, demand on our time change, responsibilities will change. Adjust your healthy choices, but keep at it. Just because it’s hard now, doesn’t mean it will always be that way. Focus on getting what you need from your workout. Your needs will change, and they should change. Why give it all up just because you hit a bump on the road? Don’t.

You won’t ever regret your effort. Plain and simply put, you won’t ever regret healthy choices or a healthy lifestyle. Your workout will always be worth your time and effort. When you have a few more years of healthy living behind you, you’ll never say you wish you didn’t do it.

Personal pride. What about the confidence that comes from setting a goal and accomplishing that goal? There is tremendous personal pride that will come from improving your lifestyle, your body and your overall health.

Makes your life easier. Being in good health makes life easier in many ways. You have energy to complete your tasks. You have strength to lift what you need.

Be an inspiration. You never know who you’ll be inspiring with your dedication and discipline. Chances are you were inspired to live healthy from another person, be that person for someone else. If you can’t do it for yourself when times get tough, do it for someone else until you find your groove again.

You never know where your health will take you. Being healthy opens you up travel, adventure, athletic competitions, community events, making new friends and family fitness endeavors. Be open to expanding your fitness.

So, if you want to quit your healthy living, firstly you are not alone. And secondly, don’t. Find what works for you and keep going. Early, late, long, short, high intensity, low intensity, home, gym. Don’t ever quit. Keep after it.

Thinking of Quitting? By Nicole Bryan